It seems like every time you blink, there are new exercise routines, videos, and new pieces of exercise equipment with promoters that promise they will help you get in the best shape of your life.
The assumption is that you should be able to get on a machine and start moving and transform your body into whatever you want it to be. NOTHING could be farther from the truth. Even if you could get into shape, what does that mean? I’ve seen so many people who look really “fit” who could barely move because of the type of exercise they are doing.
Let’s briefly define “fit” and then I’ll give you a few things to think about when it comes to age appropriate exercises.
The word “fit” to me means that a person has good mobility, who is strong for their size, and has the ability to withstand 5-7 one minute bursts of exercise at full output in an hour. Now, we can indeed break each of these down into measurable standards, but I don’t want to do that today. What I want to do is give you an idea of how you can get started even if you are miles away from each of these ideals.
Start moving like a human!
Mobility is defined as the ability to move a joint through its full range of motion. Watch a toddler move and roll around on the floor and you will understand what good mobility is. Their shoulders and hips are able to move in directions and ranges that should embarrass most professional athletes. So stop stretching and start moving those joints. We have made a video that shows you how to improve your mobility by 75% in as little as 10 weeks!
Begin resistance training!
Please don’t do this until you have established the range of motion required to complete the exercise you are doing. For instance, if you want to do a proper squat and you don’t have adequate ankle mobility, then you shouldn’t be squatting! If you are the type who needs to go to a gym in order to get your workout in, then see a qualified trainer to help you get started. But only do this after you have established a decent range of motion.
High-intensity workouts involve maximum effort and any cardio based exercise like running, biking, circuit training, etc. for 1 minute. During this exercise in order to get the maximum benefit, you must hit a target heart rate of at least 140 BPM, but I do not suggest this unless you are under the supervision of a qualified trainer or physical therapist. This high-intensity exercise is followed by a period of rest until you achieve resting heart rate. Do 5-7 of these in an hour and believe it or not, it’s better for you than doing one hour of cardio. Only do this after you have established mobility or you will injure yourself!
Stay tuned for more of my views on getting and staying in shape. I believe we are entering a period where we are going to see a huge number of people over the age of 50 getting in shape and improving their fitness level. Many people in my generation are going to live well into their 100’s, and they are going to be fit! Join me in making this happen!